Social media use, especially frequent use of Facebook, has been linked to an increased risk for depression and other mental health issues. With billions of users worldwide spending hours each day scrolling through social feeds, liking posts, and comparing themselves to others, understanding the potential downsides of social media has become increasingly important.
What does the research say about Facebook use and depression?
A number of studies have found associations between high levels of social media use, particularly Facebook, and symptoms of depression and anxiety:
- A 2022 study published in Computers in Human Behavior looked at social media use and mental health in over 1,000 adults. They found a correlation between high Facebook use and self-reported depression and anxiety symptoms.
- A 2021 study in the Journal of Affective Disorders tracked social media use and depressive symptoms in adults over 6 months. Higher baseline social media use, especially Facebook, predicted worsening depressive symptoms at follow up.
- A meta-analysis of over 30 studies found a clear association between time spent on social media, especially Facebook, and increased depression risk in young adults.
The associations tend to be strongest in heavy social media users, especially those who passively scroll versus actively interact. Associations also appear stronger in adolescents and young adults compared to older adults.
Why could excessive Facebook use negatively impact mental health?
Researchers propose several potential mechanisms for how heavy Facebook use could contribute to depression and anxiety:
- Social comparison – Frequent social media use exposes people to highly filtered content of others’ lives, leading to downward social comparison and feelings of inadequacy.
- Negative interactions – Contentious interactions around charged topics may lead to stress, argumentation, and cyberbullying.
- Displacement of meaningful activities – Time spent scrolling replaces activities more protective for mental health like in-person socializing, exercise, reflection.
- Disturbed sleep – Exposure to blue light from screens later at night can disturb circadian rhythms and impair sleep quality.
- Addiction – Some research indicates that compulsive social media use activates similar reward pathways in the brain as other addictive behaviors.
What does Facebook usage look like for the average person?
According to surveys and user data, here are some statistics on how people engage with Facebook:
| Facebook Usage Statistic | Amount |
|---|---|
| Daily active Facebook users worldwide | 1.96 billion |
| Minutes per day spent by average Facebook user | 58 minutes |
| Number of Facebook friends for average user | 338 friends |
| % of users who check Facebook on their phone as part of morning routine | 74% |
As these statistics show, Facebook is deeply ingrained into daily habits for a massive portion of the global population. Most users check Facebook frequently throughout the day, accumulating close to an hour of scrolling and liking each day.
At what point could Facebook use be considered excessive or problematic?
There are no definitive cutoffs for when Facebook use transitions from moderate to excessive. However, mental health experts suggest looking out for the following signs:
- Checking Facebook frequently throughout the day, including first thing in the morning and last thing at night
- Feeling a strong urge to check Facebook when you haven’t in awhile
- Losing track of time spent mindlessly scrolling
- Significant time spent passively viewing content versus interacting
- Decline in real world relationships and activities due to preference for online interactions
- Feeling envy, frustration, or dissatisfaction after spending time on Facebook
Regularly experiencing several of these could indicate compulsive Facebook habits that contribute to depressed or anxious moods. Individuals may benefit from taking a social media sabbatical or going on a “Facebook diet” to reset their habits.
How much time on Facebook starts to impact mental health?
Studies suggest possible impacts on well-being even at fairly moderate levels of use:
- A 2019 study found an association between daily social media use of just 30 minutes and increased depression and loneliness.
- A study in Denmark looked at different usage levels. They found the lowest symptoms of depression and anxiety in users who spent 30-60 minutes on Facebook daily. More or less than that was associated with higher depressive scores.
However, time is just one factor. The way that time is spent also matters. Passive scrolling has more of a link to negative outcomes compared to active interactions like posting and messaging.
At what age are people most vulnerable to Facebook’s effects on mental health?
Younger users, especially teens and adolescents, tend to be more negatively impacted by social media use:
- A study in Psychological Science found an association between social media use and depressive symptoms in adolescents aged 14-17, but not in older adults.
- Systematic reviews point to stronger correlations between social media use and mental health issues like anxiety, depression, and cyberbullying in adolescence.
- Younger users may be more vulnerable due to greater impulsivity, more susceptibility to peer influence, and less developed self-regulation.
However, studies have uncovered links between high Facebook use and depressed mood in young adults up to at least age 32. More research is needed comparing age groups.
Do Facebook’s algorithms themselves promote addictive usage?
Facebook and other social platforms are engineered using persuasive design techniques that maximize engagement:
- Algorithms determine content order in the newsfeed based on previous engagement patterns, pulling users into a cycle of tailored content.
- Features like notifications and autoplay keep attention focused on the platform with minimal effort.
- Intermittent variable rewards in the form of posts, likes, comments, maintain compulsive use in search of social validation.
While Facebook argues that time spent shows people are getting value from the platform, some believe algorithm-driven design tactics promote habitual overuse at the expense of well-being.
What tactics can be used to cut down Facebook and social media usage?
For those concerned about the mental health impacts, here are tips to reduce Facebook and social media usage:
- Turn off notifications so you check on your own terms, not when prompted
- Set a time limit using built-in platform controls or third party apps
- Designate Facebook free zones like the bedroom or dinner table
- Remove apps from your phone and access via browser instead
- Pick set times to check per day instead of constant quick check-ins
- Replace with healthier habits like exercise, socializing, learning skills
- Engage in more active ways like messaging friends versus passive scrolling
Moderating use requires being aware of habits and intentionally carving time away. But reducing compulsive Facebooking may provide big benefits for mental well-being.
Conclusion
Facebook dominates as one of the most widely used social platforms worldwide. But research increasingly links high levels of use with depression, anxiety, and other issues. Likely mechanisms include social comparison, displacement of healthy activities, and disrupted sleep patterns. Younger users seem especially susceptible. While more research is needed, individuals concerned about their mental health may find benefits in moderating their Facebook habits through use of focused tactics.